Day 1

[Hippomoose]

Hi! Just starting couch to 5k. Hopefully I’ll manage to complete the course. How has everyone done and do you have any advice? Cheers - best of luck to everyone doing this 😊

[BowlingT Graduate]

Go slower than you think you need to would be my advice!

And every step you take is a massive achievement.

The first few are the hardest in my opinion while you are learning about what your body is capable of.

Good luck and let us know how you get on x

[Hippomoose in reply to BowlingT]

Cheers! I’m currently using a treadmill but hoping to do more outside running when I can. Thanks for the advice 😊

[IannodaTruffe Mentor]

Welcome to the forum and well done getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Overweightandunfit Graduate]

Just take it easy, follow the programme and make sure you have rest days, If you are the sort of person to look ahead don't be daunted, although it looks like huge jumps they're really not and the way it is structured one week just flows in to the next. You've got this.

[Grannyasbo Graduate]

Hi and welcome. You’ve made a great decision starting this. I have graduated and it’s the best feeling. I am 62 overweight and really unfit and as many say if I can do it.....

Follow the advice in the post for beginners Ian posted. Go slow and even slower especially when starting out. Trust the program it works. Don’t mind at all if you need to repeat a run or week. No such thing as failure here it’s not an exam it about getting us moving. Check out the Japanese Slow Running video (google it or some other clever person can paste link for you 🙏). It’s great. Use this forum to post your progress questions and get and give support and encouragement. And finally this is a mental and well as a physical challenge so take care of yourself physically (rest days / don’t over do it etc) and mentally don’t beat yourself up be kind to yourself and appreciate what you do achieve. Good luck go girl. 👍💪😀

[Newbie59 Graduate]

I agree with everything that Grannyasbo has said. Trust the programme, follow the advice on this forum, we've all been through it and got to the end. If you find a week you struggle on, just keep on repeating that run and then move on to the next week.

Two important things, stretching appropriately before and after (see the NHS C25k website) and ensuring you drink plenty of water the day before you plan to run.

Good Luck!

[Hippomoose]

Cheers for the advice everyone. Day 1 went ok 👍🏼 it made 30 mins speed by splitting it up.

[k11111]

Welcome! Take it easy, let yourself be proud of yourself for every little win and consider yourself a runner! If you’re putting one foot in front of the other, you’re running, no matter your speed. Don’t compare yourself to others because we all start somewhere. I listen to funny podcasts and run outside so it’s something I look forward to doing! When I’m running, I tell myself “thank you for showing up for yourself today.” Have fun!